Did you know that over 8 in 10 U.S. workers experience workplace stress? Of these individuals, 1 in 4 say their job is the leading stressor in their lives. Most (76%) also admit that work-related stress impacts their personal lives and relationships.
Sounds familiar?
If so, it’s high time you learn how to reduce stress at work. The more and the longer you feel stressed, the worse the impact on your physical and mental health.
Below, we’ve shared our top tips to help you avoid burnout and manage work stress, so read on.
Identify Your Stressors
Some people know exactly what or who their workplace stressors are. If you’re unsure of yours, try keeping a journal of the events at work that made you feel stressed. Include as many details as possible, such as where you were, who you were with, what you were doing, and how you felt.
Avoid Your Stressors
By knowing what your stressors are, you can take steps to avoid them.
Suppose you wrote about feeling stressed each time a chatty coworker talked to you. You like them in general, but you felt annoyed since each time they chatted with you, you got distracted at work.
In that case, you can avoid your stressors (chatty coworkers) by setting boundaries. You can tell them nicely, “Thanks for stopping by, but I’m buried right now. I’ll happily chat with you after I get everything done.”
If your general stressor is noise, try wearing noise-canceling headphones. Experts say loud sounds can lower productivity and cause physical and psychological stress. Wearing headphones while you work can also serve as a sign to chatty coworkers not to disturb you.
When you have so many tasks to finish, the last thing you likely want is to take breaks. However, skipping them can be counterproductive, as it can lead to faster burnout. It can also result in higher stress levels.
Even 10-minute breaks per work hour may help recharge you and combat stress. Researchers even say these short breaks can help boost performance and ease fatigue.
Use your micro-breaks to do some stretching or even walk around the office. You can also take a quick walk outside to get your blood flowing.
Mind Your Nutrition
Experts say there’s evidence associating diet, the body’s stress response, and moods. For instance, there’s a link between fruit- and vegetable-rich diets and lower stress. Conversely, alcoholic beverages, caffeine, and sugar can contribute to it.
So as much as possible, pack more fruits, veggies, fatty fish, nuts, legumes, and whole grains in your work lunch. If you drink coffee, try limiting your intake, too.
You should also talk to your doctor about taking healthy brain supplements. These include products containing plant extracts of Ashwagandha and Rhodiola Rosea. They may be a helpful addition to your nutritional strategies for combatting stress.
Reduce Stress at Work With These Tips
Remember: High levels of stress can affect your physical and mental wellness. Uncontrolled and chronic stress may even raise one’s risk of developing depression.
You don’t want any of that, so as early as today, follow our tips to help you reduce stress at work.
Did you enjoy reading this article? If so, we have more work-related hacks and tricks to share. For starters, check out our guide with tips on how to improve employee mental health!
